Stairway to Heaven – 2

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14 was the count this fine August morning at Footloose.  That was 13 HIMs that did not know what was planned.

No FNG’s – quick disclaimer – mosey around the back of First Baptist

Warmup:

  • SSH’s in cadence
  • Low Slow Squats in cadence
  • Windmills in cadence
  • Cherry Pickers in cadence
  • Wall sit with each PAX giving a slow 10 count

Head across the street and down the stairs to the other side of Church of God.

We talked about the word of the month…Presence.  Where have you seen God’s presence this week in your own life or the lives of those around you?

Then it was time for The Thang

Partner up – size does not matter.  Each partner will do two rounds of each exercise, with one partner “running the stairs” and the other doing the exercise, then switch.  The different exercises were as follows:

  • Lunges
  • Monkey Humpers
  • LBC’s
  • Squats

When I say you run the stairs, starting on the right and working to the left we went up one section and down the next all the way across this nasty staircase (see Google image below…all sections were open, but boy did this suck especially after 2-3 times…that’s when it started getting really nasty).

So, my goal is that each time we get up today from behind our desks, each of the 13 other PAX will be muttering “Smithers!” under their breath 😉

Thanks to Beacon for the opportunity to lead at Footloose!

Smithers…out!

 

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Running in McDowell Park, watch out for Pumas!

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Tuesday morning.  9 guys showed up.  We went for a run in McDowell park across the street from Palisades Elementary.  I told the guys to keep turning right.  So we hit the 4 roads that travel down into the park.

Ran back, a few went around the school, three of us went on the back paved trail loop behind the pond. Strava tells me we did 4.5 miles.

~ Fin

Royale

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Iron PAX Challenge – Week 1

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First week of the Iron PAX Challenge.  Bolt and I arrived early to carefully measure out the 400 meter run and scope out the best place to perform the other exercises.    As the others arrived, we reviewed the menu of events for the morning.  Lots of mumble chatter about Dark Helmet making an appearance, maybe he was busy styling his hair.

Straight Up led the warm-up session with some much needed stretching.  Bolt read the description for each exercise, emphasizing the need for proper form over speed.  Once complete, we were on to the challenge:

  • 50 Air Squats
  • 40 Big Boy Sit Ups
  • 30 Merkins
  • 20 Bonnie Blairs (each leg)
  • 10 Burpees
  • 400 M run
  • Repeat 4 times

Great effort and encouragement by all.

Here are the times for the HIMs:

Straight-up  29:45

CSPAN  33:45

Trucker  33:35

Bolt  33:14

Dirty Harry  35:50  (Impressive, second workout this week!)

Gypsy  31:03 (First time visitor to Pantheon)

Half Shell  35:00

Fishsticks  27:46

 

Prayers:

2.0s, Parents, and Teachers preparing to go back to school

New employment opportunities

2.0s dealing with disappointments

 

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Dice Dice Baby

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After being on IR for a month, YHC was finally back in the game and got to (at last) Q at Bermuda Triangle. We had a couple of late comers, but the final count was 7 PAX.

Disclaimer made.

Jog around the track to the basketball court then circle up for COP.

SSH, MNC, Merkins, Windmills, Crab Cakes… probably forgetting some other stuff.

The Thang

Moseyed to the large traffic circle where PAX

·         Bear crawled around circle, then 7 worst-merkins-ever

·         Crab walked around the circle, then 20 crab cakes

·         Bear crawled around circle, then 7 worst-merkins-ever

Easy to write, hard to do. This traffic circle is no joke.

Die of Doom

I really need a better name for this one. But the night before the Q, Die of Doom was all I could come up with. PAX moseyed to the far side of the school where a whiteboard and novelty foam die had been set up. Reps for each of the 12 rounds were predetermined: 10, 20, 30, 40, 50, 60 then 60, 50, 40, 30, 20, 10. The die roll determined the exercise. Each round a PAX would roll the die for the group (resulting in cheers or groans), everyone would do the corresponding exercise for the assigned reps OYO, then run to the end of the parking lot and back. Rinse and repeat until all 12 rounds are complete.

Die values:

1 = LBCs

2 = SSH

3 = Dips

4 = Merkins

5 = Monkey Humpers

6 = Burpees

 

Lady Luck was definitely in a burpee mood that Friday as we rolled burpees on the ascending 50… then rolled burpees on the descending 50 again. At least she stayed away from burpees on the 60 rep rounds. The distribution of the exercises was surprisingly even – not the reps, but the variety in rolled numbers. We ended up having to cut things short in the 8th round as we were quickly approaching 5:45. YHC will have to budget more time for this in the future. Mosey back to COT.

 

Great to be back in the gloom getting sharpened by you men. Being on IR sucks, so don’t forget to reach out to PAX who are injured. The 2nd and 3rd F stuff shouldn’t stop just because you can’t post to a workout.

Stay classy,

Homebrew

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A Summer Reunion at Crow’s Nest

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Great way to start your week.  5:15 bootcamp with 95% humidity! We gathered up in the gloom and I was happy to see 10 guys join me for our Monday morning beat down.  Two Ferns made his Crows Nest debut, Austin Powers returned  from his vacation across the pond and we had Viogt join us from Rock Hill at the request of Homebrew.  Excellent group this morning, especially after Olaf and Nemo ran up late to COP!

I quickly gave the disclaimer and we were off. Mosey down the service road to the back parking lot of the school with several dynamic warmup moves.  It’s funny how you go under the street lights and they TURN OFF when we stroll by… really tells us how wanted we are.

COP

Random counts of Imperial Walkers – Moroccan Night Clubs – SSHs – Merkins – Yoga – and Mountain Climbers

Didn’t take long to break a sweat, so we moseyed to the playground area farther back in the school.

We started a cycle of an easily written, but hard workout. UvU

Station 1 = 10 pull-ups

Station 2 = 20 Merkins

Bear crawl about 40 yards to next station

Station 3 30 Sumo Squats

Crawl Bear another 40 yards back to station 1

Rinse and Repeat 5 times

Once this was over I shared a few “motivational” words about being tougher than you think you are.  Completing this cycle was a big challenge, and everyone made it.  It’s opportunities like this that show you how far you can actually push yourself.  Keep it up throughout your day and challenge yourself to be better in everything you do!

Mosey around the school to a wall for next evolution

Wall sits for 60 second counts

Wall Plank with feet on wall then we did 10 in cadence shoulder taps. (real crowd pleaser)

Wall sit another 70 seconds of counts

BTTW 30 seconds of count.

Made our way back to the front of the school for the last 5 minutes of Ab Lab.

PAX went in clockwise circle picking the Ab exercise and counting the cadence.

Ended with COT and our prayers.  Shared a summary of the 3rd F Invergence from the previous Friday.

Honored to Lead

-Royale

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Sweatin’ With an Oldie: DaVinci at Quagmire

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https://youtu.be/0H6KtpAaCio

It was great Q-ing at Quagmire this morning. We had a dozen (12) post including an FNG. For his benefit, I reviewed F3’s mission as well as our 5 core principles. Add to that the disclaimer and we were off.

The Thang:

Mosey to parking lot in front of Old Navy

COP
SSH x 20
Windmills (Abe’s cos I’m old) x 10
Moroccan Nightclubs x 20
Low Slow Squats x 15 DC
Merkins x 10 DC
Downward Dog (stretch the calves) Honeymooners (the back)
Mountain Climbers x 20 DC
LBCs x 20 DC

Mosey to back of Valvoline to hill

Jacobs Ladder
10 Merkins at bottom/1 Squat at top

Mosey to stairs/raised patio near fountain

5 up and over laps with Bones setting the pace

Mosey to Fountain/Roundabout

Dirty McDeuces
All exercises in cadence
Do all 4 exercises, run lap around traffic circles at either end of parking area

20 Merkins
20 Lunges
20 LBCs

20 CDDs
20 Squats
20 Freddys

20 Ranger Merkins
20 Reverse Lunges
20 American Hammers

Walked over to fountain, found some bench

20 Dips OYO

2 min jog to COT for name-a-rama

Welcome FNG Regal.

Thanks to Jedi for the Q.

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Monday groaning

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11 turned it up for a Monday at Armory to do 30 minutes of continuous pain stations including:

Curls, Squats, Shoulder Presses, Flutter Kicks, Kettle Bell swings, Merkins, Big Boi Situps, Snatch/Presses and Around The Worlds.

We also Passed The Duitchie so each could get a taste of what the other was carrying.

 

We touched on the word of the month, Present, as in being present to God’s will, then your family, and then others. Be present in the moment when God is asking you to do something. Be present for your spouse (and I’m speaking to myself!)

 

Aye!

 

 

 

 

 

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Husky VQ at Honey Badger

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It was my pleasure to bring a new look with some “fun” exercises to The Honey Badger.  Everyone knows that although the Honey Badger may be small, it is a tenacious and sometimes vicious creature.  Thank you to all this who came out for my VQ, you all did the Honey Badger proud.  It may not have been easy but you scratched your way though when lesser people would have quit.  This AO is Hero or Hero inspired workouts.  I am inspired by all of those who are willing to put their lives on the line to protect the freedoms we enjoy every day.  It was only fitting to discuss our workout theme which was leadership.  We all know and have varying definitions of leadership such as lead by example etc.. Leadership is the development of a vision, establishing what matter, then articulating why.  Set the direction and inspire others.  Translate vision into reality.  I hope I was able to inspire others to push themselves to do things they did not know were possible.  Make a better you every day.  “Accept the challenges so you can feel the exhilaration of victory.”  Everyone who came and conquered the Honey Badger are licking their lips today because the taste of victory is amazing.

Warmup:  Windmill, Copperhead Squats, Chinook, Sun Gods, Tempo Merkin

10 Chin ups immediately followed by 10 negative release for a 10 second down count each rep. (Wall pushups and wall sits while waiting for bar)

Bleacher Run X3

Tooth Fairy up Stairs then Reverse Bear Crawl down stairs (2 Rounds)   Sweat Angles while waiting for remainder of Pax to complete

Butkus (Rapid step ups) 1 minute on then 30 second rest

Inclined Mountain Climbers 1 minute on then 30 second rest

Reverse Bear Crawl up steps, Jameis Winston Down Steps with 5 dips every step (crap walk feet first), at bottom 10 Ground and Pound Merkins (Fist on ground with thumbs pointing to the sky then push up mimicking tricep extension movement)      (2 Rounds)  Happy Jacks while waiting for remainder of Pax to complete.

Duck Walk Up Stairs (this is low and slow, do not rush.  Should feel great burn, if not get lower and slower)  Run down  (2 Rounds)

Cool Down:  X’s and O’s, X Cross Sit-ups, Captain Therkins (1:4, 2:8, 3:12, 4:16, 5:20), Superman to Canoe without arms or feet hitting the ground.

 

 

 

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Wonder Twin Powers

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13 Pax gathered at the Deep for an unheard of beatdown by YHC and Ginsu. So heres the backstory….YHC was given the honor of Qing the Deep by Shakespeare (Keep up the great leadership!) One of the Pax that YHC wanted to get to know better was Ginsu, our 1st F Q. So, in an unheard of move that was borderline ridiculous, we went for it. Ginsu added a bit of variety by  bringing his speaker to play some tunes throughout the workout. Lots of mumble chatter came from this.

The Pax of Lake Wylie are known for giving it their all and they did not disappoint. Gansu was prepared and YHC brought an old school Dirty McDeuce (courtesy of OBT) to the group.

The discussion was impact which was a carryover from the 3rd F Convergence from the day before. YHC admires the impact that Pax of F3 the Fort are making in the community. However, the best opportunity/need for impact is those who fall into your first 2 circles of Concentrica. The M and 2.0s. Fittingly, Bones posted with Link, his 2.0 who brought it for the workout and clearly Bones is making an impact with this one.

The Thang

Mosey across the street to Oakridge Middle – Pusher in the lead

COP

Windmills

Morrocan Night Clubs

SSH – no less than 30

Mtn Climbers

Merkins

Mosey to track for the Dirty McDeuce – First song is Ice, Ice, Baby by Vanilla Ice – let the mumble chatter begin!

4 sets of exercises, 3 exercises x 12 – IC, followed by a lap

Exercises focused on chest, core, legs

Round 1 – Merkins, LBCs, Low slow squats

Round 2 – Wide arm merkins, Dollies, Lunges

Round 3 – CDD, Rosalitas, Monkey Humpers

Round 4 – Diamond, Flutters, Mtn Climbers

Handoff to Ginsu

A few words on the intentionality of impact

Intention leads to Actions and that leads to Impact

Sprint work

50 yard sprint, 3 hand release burpees, 50 yard mosey x 3

LBC, Big Boy, Flutter x 20 in between

50 yard sprint, 10 merkins, 50 yard mosey x 3

V Ups, Captain Thor, Boats and Canoe x 20

50 yard sprint, 10 jump Squats, 50 yard mosey x 3

Freddy, hello dolly, protractor

Thunderstruck was played…uh oh!

Started with a V Up for every “thunder” based on request by Bones (what was he thinking) we switched to a burpee.

Mosey home

 

Moleskin

  • Thanks to Ginsu for the music. Definitely made the pain feel a little better
  • Thanks to Shakespeare for the opportunity
  • Thanks to Shady for coming over from Tega Cay
  • Ruck options upcoming –  See Royale
  • Training opportunities for Ragnar – See Royale
  • Read your newsletter

Pusher out!

 

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Q # 2 at Footloose

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The MESSAGE:

It was an honor and a privilege to Q a second time in a week. There were 8 PAX that came out for a humid beat down at Footloose. I was sweating before the end of the disclaimer but at least it wasn’t raining. The theme of the workout was presence. Several PAX shared what presence meant to them and I discussed making the decision to actually be present so that your presence can have a positive impact on the people in your life.

After a quick CoP warmup (Windmills, Cherry Pickers, Monkey Humpers, Low Slow Squats, Over Head Claps) it was time to mosey down to the Church of God parking lot. We circled up and worked on arms, legs and abs between laps around the church that included a trip up and down the stairs each time.

The THANG:

  • Merkins x10
  • Flutter Kicks x20
  • Wide Arm Merkins x10
  • Dying Cockroaches x20
  • Diamond Merkins x10
  • Box Cutters x20
  • 10 Count

First lap around building w/ stairs then

  • Moroccan Night Clubs x30
  • Imperial Walkers x20
  • Jump Squats x10

Second lap around building w/ stairs then

  • Moroccan Night Clubs x30
  • Hillbillies x20
  • Jump Squats x10

Third lap around building w/ stairs then

  • Moroccan Night Clubs x30
  • Peter Parkers x20
  • Jump Squats x10

Fourth lap around building w/ stairs

After the 4th lap around the church we moseyed back to First Baptist for a few minutes of broga before the CoT. In the end we were all a little bit stronger, a lot sweatier and I for one was blessed to have gotten to know a few of my F3 brothers a little bit better.

Thank you Beacon for the opportunity to lead, enjoyed it tremendously.

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